Grow Huge Muscles While Getting Shredded and Stronger With Domination Workout 2.0

Domination Workout 2.0

My name is Dustin Holston and I invited the Domination workout a few years ago to get bigger, stronger, and more ripped. Most workouts will get you one of the aforementioned conditions, but won’t get you all three. I have helped many people get in shape using this plan, but it is time to kick it up with Domination Workout 2.0. Make sure to read the last section at the bottom on nutrition and supplementation which are both extremely important!

 

Domination Workout 2.0

Tom Walls has lost 74 pounds with Domination Workout in 5 Months                

Domination 2.0 Workout

You will workout a variety of muscle groups in specific splits. These muscle groups do not get trained more than outlined in this workout. This is because muscles need time to grow and repair. This workout is based on science and years of personal training experience. Domination Workout 2.0 will help you:

  • Get shredded
  • Gain muscle
  • Gain strength

Workout Splits:

1.   Biceps and Shoulders

2.  Chest and Triceps

3.  Legs

4.  Back and Traps

5.  Pump Day/Abs

 

Each number corresponds with a given day. There are 5 workouts per week. You do not need to workout more than 5 times in a week, and never do the same workout in the same week!

Day 1: Biceps and Shoulders

The Biceps and Shoulders are muscles that we love to show off. Ever rolled up your sleeves? Sure you have. These muscles are great to flex and show off.

Shoulders:

Shoulders are mainly slow twitch muscles that respond to volume. Pump those suckers up!

Dumbbell Lateral Raises  (5 sets of 12)

Seated Shoulder Press (Smith Machine Preferred) (5 sets of 12-15)

Face Pulls (5 Sets of 15)

 

Biceps:

Most trainers will tell you to do high reps with biceps, but biceps are actually fast twitch dominant, so you really want to go heavy weight with fewer reps!

Hammer Curls (stab your pecs) (3 sets of 6) (heavy weights)

Straight Bar Curls (3 sets of 8)

Preacher Curls (3 sets of 10)

Inclined DB Curls (3 sets of 8)

 

Cardio: 

15 minutes of DUSTIN Cardio

2 minutes jog-30 seconds SPRINT-30 seconds walk- 3 minutes jog-30 seconds SPRINT-30 seconds walk- 4 minute jog-30 seconds SPRINT-30 seconds walk-2 minute jog- 1 minute SPRINT

 

 

Day 2: Chest and Triceps

The chest and triceps are two of your strongest muscles. Although younger guys and girls like to concentrate on the biceps, the triceps make up 66% of the arm. Both the chest and triceps like both volume and heavy weights, but actually grow better with heavy weights because they are mostly fast twitch dominant, meaning that heavy and lower rep volumes will grow them bigger. We will do both!

Chest:

Barbell Bench Press: 2 warm up sets- 15, 15, 5, 5, 5, 5, 5 (use same weight for all 5 reps, try to increase weight each week. If you don’t get all 5 sets of 5 reps, then don’t increase weight next week.)

Rack Push Press: Set rack just above your chest. Use 60% of 1 rep max estimate. After each rep bring it back down to your chest and completely let go of the bar. 3 x 10

Inclined DB Press: 3 x 8

 

Triceps

Close Grip Bench: 3 x 10

Triceps Rope Extension: 3 x 6

Dips (weighted/assisted): 3 x 6-12

 

Cardio:

15 minutes of DUSTIN Cardio

2 minutes jog-30 seconds SPRINT-30 seconds walk- 3 minutes jog-30 seconds SPRINT-30 seconds walk- 4 minute jog-30 seconds SPRINT-30 seconds walk-2 minute jog- 1 minute SPRINT

 

Day 3: Legs

Legs consist of a number of large muscles including the quads, hamstrings, glutes, and calves that we will be targeting.  This workout isn’t for the weak. Quads and glutes of slow twitch so lots of reps and volume. Hamstrings are fast twitch so we will hit them with heavy weight and low volume. Calves have two major muscles that are each fast and slow twitch. We will hit them both ways.

Squats: 8 sets 12-15 reps, progressively getting heavier every 2 sets. You want to go down to a true 90 degrees, so ass slightly lower than back of knees. It’s form > weight.

Example: 95 x 15, 95 x 15, 115 x 15, 115 x 15, 125 x 15, 125 x 15, 135 x 12, 135 x 12

Leg Press: 3 x 15

Standing Calf Raises: 3 x 8

Seated Calf Raises: 3 x 25

Seated Leg Curls: 5 x 8

No Cardio on Leg Day!

Day 4: Back and Traps

The Back and Traps include a number of muscles including the lats, rhomboids, spinal erectors, and more. These muscle groups are mixed with slow and fast twitch muscles.

Wide Grip Pulldowns: 5 x 6-10 (Increase in weight each set)

Reverse Grip Pulldowns (narrow grip): 3 x 12

Seated Cable Rows: 3 x 8

Bent Over DB Row: 3 x 10

Yates Rows: 3 x 6

Shrugs: 5 x 20

Cardio: 

15 minutes of DUSTIN Cardio

2 minutes jog-30 seconds SPRINT-30 seconds walk- 3 minutes jog-30 seconds SPRINT-30 seconds walk- 4 minute jog-30 seconds SPRINT-30 seconds walk-2 minute jog- 1 minute SPRINT

 

Day 5: Pump Day/Abs

Towards the end of the week and as long as you can give yourself a day off before starting Biceps and Shoulders again, I like to have a Pump Day. This is not mandatory.

  • Barbell Bench Press 5 x 12
  • Triceps Rope Extensions 5 x 12
  • Preacher Curls 3 x 12
  • Leg Extensions 3 x 20
  • Leg Curls 3 x 10
  • Mountain climbers: 3 sets, 30 seconds each
  • Box Jumps: 3 sets, 30 seconds each
  • Burpees: 3 sets, 30 seconds each.
  • Lumberjacks: Take a medicine ball and reach it overhead as if you are cutting wood and slam it down. Alternative sides that you are bringing it from. 3 sets, 30 seconds each.

 

Nutrition and Supplementation

Nutrition and supplementation is extremely important during the Domination 2.0 workouts. For men and women looking to lose weight or maintain, it is essential that you are getting at least 1 gram of protein per lean body weight. Take your estimated body fat percentage, subtract it from 100%, and multiply by your current body weight. So if you weigh 200 pounds, and you have a 20% body fat percentage. 100%-20%= 80%. 80% x 200= 160. You need at least 160 grams of protein per day with this plan. If you are trying to gain weight, I’d suggest eating more.

My recommendations:

Post Workout Stack- Phormula-1 + Ignition 

Level-1 Meal Replacement Protein 

MegaWatt V2 Pre Workout

1st Phorm BCAAs

M-Factor Multivitamin

Full Mega Fish Oil

Royal 21 Queen or King Systems

 

 

Questions or comments?

 

Thanks for reading,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

 

 

 

 

 

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